My 1st run in ages and Week 3 – Workout #8

It has been a week since I last posted a blog. It is hard to keep up with my post since I can’t get to my Blog at work anymore. I use to do all most post during my lunch break. I will try to be better moving forward, but let me get to the stuff that matters.

One of my long term goals when I originally started this blog was to get back into running. I thought I was close to accomplishing that, but then had an old injury flare up again. I have been going to the Chiropractor since October and that has helped a ton. I restarted the 5 week program and it has gone great. During Week Three of the program it wants you to combine cardio to go along with the daily workouts. However, due to the fact that I am recovering from a leg/hip/gluteus maxims injury I have decided to not do those on the same day.

I finally got around to going for a run last Saturday, and of course I picked the day when it was 40 degrees with a 10-20 wind blowing. I went to a park somewhat close to where I live, and it went pretty well. The path at the park is around a half a mile around and overall I went around 2 miles. I couldn’t see a sign of the exact distance, but I asked someone and they said it was half a mile around. I didn’t run the whole time. I did a combo of walking and running. I walked a half mile to get the body as warmed up as possible, and I started to run until I felt my body get a little tight. I would. Then I went back to walking and this continued until I did my last bit of walking as my cool down. I did complete one lap running the whole time, and all together I would say I did around 2/3 to 3/4 of a mile running. Not a terrible start for someone who hasn’t ran in I don’t know how long. I did a very long stretching session and then went home. I didn’t feel to bad the rest of they day and overall the next day felt the same. My left foot did get extra, extra tight Sunday to Monday, and I wish I knew why. Still overall I would say it went great for a first run.

Due to my foot being stiff and the fact I was tired I didn’t workout again until this Wednesday. This time I did the next workout in the Body Transformation Series I have been doing. It was a 15 minute workout and I only did it one time. My brother needed my help watching his son/my nephew. It was a great workout and I would like to do it for more than one round next time I do it.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X


1. Alternating Lunge Lift

2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees
I did do one additional round of exercises 2, 6, and 7.

Stretch Out

The Warm-Up and Last Stretch are not in the video link.

Here is the link for the Workout.
http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html

Enjoy the rest of your Saturday!
Blessings!
Jared

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Week 2 – Workout # 6

I did three rounds of the below exercises. It was a great workout. I probably waited a tad longer than I should have to start the next round, and may try to wait 1-2 minutes max in the future. That way I get even more out of my workout. I got in a great stretch after my workout.

On a side note it is finally starting to warm up here in Texas and I will be glad when all the ice is gone. People cannot drive on ice and that is because God did not intend for man to drive on ice.

Here is my workout from Sunday. Have a great evening!
Blessings!
Jared

Beginner: 10 reps, 30 seconds timed Intermediate: 15 reps, 45 seconds timed Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

Warm-Up

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees (timed)

Stretch Out

The Warm-Up and Last Stretch are not in the video link. Here is the Link for Workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html )

Workout #3

After workout 2 I wanted to give my wrist a few extra days of rest, and had several things going on, so it was more than a few days when I finally did workout #3 yesterday. I wrist is still bothering me so I got I wrist support today. I only did this workout twice or two rounds, and truth be told I felt like I could have done a third. However, I don’t want to push myself too hard right off the bat coming back from an injury. Later on after the workout and even today I haven’t felt any lingering issues, which is a huge positive sign.

Another positive sign is that doing jumping jacks didn’t cause me any issues. In the past I could do so many or only for a 10-20 seconds before I had to stop. Seems like my chiropractor visits are really starting to payoff. I figured as long as I have been dealing with this off and on again injury it would take some time to really see results. The other good thing about starting to workout is when I see my chiropractor tomorrow I will have even more feedback to give him, which should allow him to assist me.

This past week marks the third week of my new mattress and it is getting better. I am waking up with less and less pain/stiffness. I think part of my issue is I was sleeping towards the very edge of the bed rather than towards the middle of the mattress. All in all it has been a great last week, and I hope you all enjoy the rest of your Sunday.

Have a great week everyone!
Blessings! Jared

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

Warm-Up

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees (timed)

Stretch Out

The Warm-Up and Last Stretch are not in the video link. Here is the Link for Workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html )